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06-17-2012, 10:37 PM
The absolute fastest method possible of losing body fat is doing a protein sparing modified fast (PSMF). Lyle McDonald wrote a book on it called The Rapid Fatloss Handbook. However I suggest you just Google PSMF.
The other fastest way is to run 2,4 dinitrophenol.
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06-18-2012, 10:31 AM
Your diet is more important then your exercise program!
If shitty food never touches your mouth, you won't have fat building up around your belly.
The number one rule of exercise should be "Don't put shitty, processed food in your mouth".
I only workout to build muscle, never to lose fat. Fat doesn't enter my mouth unless its "good fat: like olive oil, avocado, coconut, etc.
Want to lose weight quickly? Only eat salads and fruit at night. Maybe a little fish if you need some protein.
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06-18-2012, 10:38 AM
These months i am working out a lot, because i need to lose my bellyfat ASAP....The last few years i ate wrong and now i have BF% of 27% so you can imagine something went really wrong. I think i have good (inner) game with the girls, but this current physique state fucks it up. So..Now i am only concentrating on sports and lose weight and expect to have more success in the nearby future.
My plan is like:
8 sessions work-out every week ( I am now in week 5 and started with 4 sessions) 6 days a week, 2 days with 2 sessions. 1 day free..that makes 8. I do cardio, weights, boxing and running and mix it up every day.
I drink at least 2 liters water a day. I eat 6 "good" meals a day and try to sleep 7 hours a day at least. I do not use diet pills or whatever. I just want to change my lifestyle on the long run as well.
After 3 weeks i lost 4 kg, thats 9 pounds i guess. Not that much yet, but it is a start. I am 183cm 5foot10? and 100 kg 220 lbs!? I have to lose another 35 pounds....If you have any tips let me know
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06-18-2012, 09:48 PM
That's overt-training though. Your going to lose muscle too. Check out lean gains, you can lose a lot and with less work.
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06-18-2012, 11:01 PM
Naringenin is a compound in grapefruit that apparently increases metabolism and fat loss. Using it in conjunction with caffeine apparently is synergistic.
Also, pu-erh tea is known for being a fat burning drink. You can get it in big bricks, then break a chunk off and brew it just like you would coffee.
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06-19-2012, 06:55 PM
Quote: (06-18-2012 10:38 AM)Amsterdao! Wrote:
These months i am working out a lot, because i need to lose my bellyfat ASAP....The last few years i ate wrong and now i have BF% of 27% so you can imagine something went really wrong. I think i have good (inner) game with the girls, but this current physique state fucks it up. So..Now i am only concentrating on sports and lose weight and expect to have more success in the nearby future.
My plan is like:
8 sessions work-out every week ( I am now in week 5 and started with 4 sessions) 6 days a week, 2 days with 2 sessions. 1 day free..that makes 8. I do cardio, weights, boxing and running and mix it up every day.
I drink at least 2 liters water a day. I eat 6 "good" meals a day and try to sleep 7 hours a day at least. I do not use diet pills or whatever. I just want to change my lifestyle on the long run as well.
After 3 weeks i lost 4 kg, thats 9 pounds i guess. Not that much yet, but it is a start. I am 183cm 5foot10? and 100 kg 220 lbs!? I have to lose another 35 pounds....If you have any tips let me know
Water intake seems a bit low, might want to consider upping that, seems a bit low for everything I've ever read. I aim for 6 to 8 liters a day spread out throughout the entire day and that seems to work really well for me.
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06-19-2012, 07:07 PM
I'm the OP. I'm down to the low 170s which is a big improvement from low 190s a couple of months ago. I'm 6' and waist is 32.5-33".
I've basically just been doing IF two days a week and trying to run an hr 3 days a week. I haven't even followed as well I could have, and still got significant results. If I wasn't such a heavy beer drinker it seems like getting down to an ideal bf% range would be quite easy with IF.
I really wanted to lose another 5-10lbs to get a sixer before I started heavy lifting and big eating again, but I'm going to switch it up and start my Starting Strength workouts early (without the expanded calories). I'm going to continue the IF two times a week and eat reasonable on the other days such as 2000 cals. I'm going to aim to make at least one protein shake part of those cals and try to do two of my days with fasted training.
Hopefully I can continue to trim 5-10lbs and get stronger, as I haven't lifted in over half of a year and should hopefully be able to get beginner gains. When I reach the bf% I want, I will up the protein and calories for more effective muscle building. Does anybody have any good evidence of the leangains working for muscle building? I.e. the different eating windows. It seems to restrictive to me though unless you only eat like this on training days during the week.
IF works people. Leangains.com.
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06-20-2012, 03:30 AM
Use an impedance analyser to measure weight and bf percentage, I have been trying to cut down to loose fat so on 2300 calories a day but have lost 1lb of muscle for every 1.5 lb if fat I have lost. At least though I know what is happening so I will try to adjust accordingly. Measurement and checks is the best way to work on diet and exercise.
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06-20-2012, 11:05 AM
this works really well for me whenever i start to gain a few pounds, i use this method to go back into balance/cut. I've tried other methods before but they don't work for me.
1-Eat normal during the day, go about normal activities
2-At night, go to the gym, do Cardio and burn between 700-1000 calories. (about 1-2hours). Easier if there is a sports game on, make a nominal bet (say 2-5$) to make it more interestng to watch. Or if you play a sport also good. follow sport by more cardio though if its not a cardio based sport
3-Go home, don't eat anything until you go to bed; drink lots of water, urinate, drink more water.
4-don't drink anything about 1.5 hours before bed (So you dont wake up at night to piss) OR only have a very small snack (one fruit)
5-go to bed.
Whenever i do this i Lose between 0-2 pounds in one night. If i do it several nights in a week, some nights I will drop no weight or even go up in weight, and then a few nights later suddenly i will drop 2 pounds overnight. If i do this 3-5 times a week, I lose roughly about 2-4 pounds a week (and most importantly, most of the loss is body fat %). The key I find with this routine is that its easier to be hungry for only a small part of the day (Everning) than all day long (dieting all day) for me. And I find I'm not especially hungry the next morning.
if you want to lose even more, follow the 700 cal cardio burn (don't over do it) with 20-30 mins in the sauna followed by a cold shower.
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06-20-2012, 05:31 PM
Quote: (06-20-2012 11:16 AM)Amsterdao! Wrote:
Quote: (06-19-2012 06:55 PM)snoop Wrote:
Quote: (06-18-2012 10:38 AM)Amsterdao! Wrote:
These months i am working out a lot, because i need to lose my bellyfat ASAP....The last few years i ate wrong and now i have BF% of 27% so you can imagine something went really wrong. I think i have good (inner) game with the girls, but this current physique state fucks it up. So..Now i am only concentrating on sports and lose weight and expect to have more success in the nearby future.
My plan is like:
8 sessions work-out every week ( I am now in week 5 and started with 4 sessions) 6 days a week, 2 days with 2 sessions. 1 day free..that makes 8. I do cardio, weights, boxing and running and mix it up every day.
I drink at least 2 liters water a day. I eat 6 "good" meals a day and try to sleep 7 hours a day at least. I do not use diet pills or whatever. I just want to change my lifestyle on the long run as well.
After 3 weeks i lost 4 kg, thats 9 pounds i guess. Not that much yet, but it is a start. I am 183cm 5foot10? and 100 kg 220 lbs!? I have to lose another 35 pounds....If you have any tips let me know
Water intake seems a bit low, might want to consider upping that, seems a bit low for everything I've ever read. I aim for 6 to 8 liters a day spread out throughout the entire day and that seems to work really well for me.
6 to 8 liters a day? holy fuck... how many times you have to pee during such a day? yeah 2 liters is too low i agree...let's double it to 4 to begin with. Thanks for the tip
You will be going all the time at first, but your body adjusts a bit, especially if you work out a lot. I don't really care how many times I have to go though, the benefits outweight the few extra times I have to go (having to pee is also a good excuse to get up and walk around at work 3 or 4 times a day instead of sitting at my desk, which I find to be a great health benefit)
Think about it like this... 1 liter at each meal, 4 meals a day, and you are already at 4 liters. Add another while you work out and now you are at 5. if you drink anything else you are approaching 6 already.
Also, your water requirements will vary some depending on your size, so you might not need the same amount I do or you might need more.
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06-21-2012, 07:47 AM
Slubu, I was doing 2 24 hr fasts per week, sometimes 3. The key is eating sensibly on the other days. Honestly, if it wasn't for heavy alcohol two times a week I think it would be easy as shit.
I would randomly select 5 "diet" days, were I would have two fasting days for 24 hrs and three "light" days, where I'd eat like 1800-2000 calories and run on an elliptical for an hour.
The last two days were cheat days were I just *tried* to be reasonable. I'd eat whatever I wanted but not go crazy and drink any booze I wanted.
Like I said, if it wasn't for the two cheat days, I could see myself getting to sub 10% no problem. In fact, I'm going to dedicate just a few weeks without the heavy cheat days and I'll see my goal quickly.
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11-28-2012, 04:23 PM
OP again. IF worked great to get down to the low to mid 170s. I'm 6' have a pretty broad build but not a ton of muscle, I think my best guesstimate is 150 lbs of lean mass. This puts me in the 14% range. Its amazing how 15-20 lbs heavier I thought I had maybe 15% bf on me. Boy was I wrong!
I really want to get into lifting with a calorie surplus, but 1) I want to instantly look better with a low bf%, despite being weak and 2) I have read that being lean e.g. 8-12% puts your body in the most favorable ratio of muscle over fat when bulking.
I've read the rapid fat loss handbook by Lyle however weekends always bother me. I can eat next to nothing for 5 days so long as I have a few normal drinks and food to look forward to. I have in fact water fasted for 7 days before, but had reservations about doing it again (because of muscle loss). I do have the resolve however to do a PSMF.
For those unfamiliar with PSMF, its basically eating only your lean body mass (150 for me) in grams of protein a day and nothing else, so this is basically only an almost pure protein source such as fish or chicken. Its basically very similar to fasting completely but your body gets enough dietary protein to spare muscle wasting. He also recommends flaxseed oil and a multivitamin.
Has anybody tried a Friday night to Early Sunday break approach? This would be observing this psmf from essentially my last drop of debauchery Sat night/sun morn til next Fri afternoon. I plan on eating normally and reasonably for those ~36 hrs such as anything I want but at maintenance. It seems to follow the 80/20 rule nicely as 132/36 (psmf hrs/"cheat" hrs).
Im just sick of this plateau and figure 3-4 weeks of this cycle should finally get me to the 8% bf weakling starting point.
Any thoughts greatly appreciated.
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11-28-2012, 08:45 PM
forgot to mention psmf also calls for some low carb and low cal greens.
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11-28-2012, 09:06 PM
workout more, workout harder, and eat less. Sounds simple, but its really hard....
If you look at my picture, on that day I was 5'8 155 lbs. I was lifting weights 6x a week and running about 4X (outside). I was really, really, training hard.
No shortcuts....
and one more thing, I would cut down on supplements. They ALWAYS made me fat....
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11-29-2012, 11:03 AM
I've lost 15 kgs since February (intermittent breaks & periods of low discipline), and that's the routine I'm settled for now:
1. Gym few times a week - 15 min Tabata running, intervals with free weights (45 secs worktime + 15 rest, 5-6 exercises, 2-3 circuits), punchbag (several 2 min high intensity rounds) + shadowboxing with weights + 30 min cardio for pure calorie burn
2. Good breakfast, reasonable lunch, no dinner or fruit & water if hungry. No snacks (chips & shit), try to cut down on alcohol, lots of tea with no milk / sugar or water at work.
Weight loss is not instant, but sizeable and consistent.
Looking for a gym nearby to do BJJ / Krav Maga
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11-29-2012, 11:26 AM
Yeah generally speaking the best way to lose tons of body fat is go straight to a paleo diet and combine it with intermittent fasting.
I haven't exactly been dropping tons of weight but I am definitely seeing results despite my (currently) relaxed lifestyle and somewhat frequent cheat days.
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11-30-2012, 05:12 AM
stop eating. You'll lose weight. For fat, ketogenic seems to work really well for me. I'm inhaling cheese sticks, 1-2 every hour, low in carbs and high in protein. I'm basically living off lean lunchmeat, protein powder, and cheese sticks. High-weight low-rep lifting also shreds calories and is great for your body. I'd rather slam heavy weights for an hour and burn the calories over 2-3 days than do 2 on a treadmill.
Cardio is great in the gym, but it's a relatively limited method of losing weight. My personal method is to work out on treadmill for a very short period--in some cases 5 minutes--to build up your heart rate and get your body adjusted, then lift hard and fast. Explosive lifting, alternating muscles for rest (like "5x squat, 8x curl, 5x squat, no rest just alternating muscle groups...I literally bring dumbbells over to the squat rack). I'll get flamed for it, but I prefer using the rack for squats and benches, since you can go a bit harder/heavier and still be safe. Either way, when I've done this, my heart rate stays up that entire time I'm lifting, especially if you drink caffeine while in the gym, and the after-workout burn feels higher and seems to be better.
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11-30-2012, 06:13 AM
damn
to lose fat I just do Interval training, it's what a lot of soccer and rugby players here in the UK do, burns calories in your body for 24 hours.
